The 4 vitamins every woman over 30 should be taking

At brunch with my mother and grandmother, we began to talk about my health and how well I take care of myself now that I can finally say I’ve joined the “grown-up club”, among their standards. As a child, when our parents asked if we took our vitamins, it seems so innocent. I’m sure none of us thought today we’d be facing these kind of choices at the pharmacy. What I found out after doing some research on steps to take to better nutrition were vitamins that I need now and well after I’m over 35.\r\n\r\nTaking vitamins or a mineral is a great supplement strategy to replace what your everyday diet is probably missing. Your body could be missing out on the best of what it can do. Once a day is more energy, and more preventative care for your system. Adopt just one or all of these vitamins for general and immune system health.\r\n

Multivitamins

\r\nVitamins and supplements aren’t just for deficiencies anymore. Now multivitamins are an important extension of healthier eating habits and exercise as adulthood takes its toll. Your nutritional requirements may change depending on your activity, or they may not even be being met. How can they when you’re taking care of everybody else?\r\n\r\nMultivitamins have a great amount of Vitamin E, which helps maintain a healthy heart and blood circulation. They also have a significant effects on women’s reproductive system, causing hormone regulation and less PMS symptoms. On the flip side, the high levels of B12, iron, calcium, and folic acid found in multivitamins are important for the health of the mother and her baby during pregnancy all the way through breastfeeding. Your body can’t get enough of it at that time or at any time! It is the most common blend because it’s proven why you shouldn’t stop taking your vitamins.\r\n

Calcium paired with Magnesium

\r\nCalcium is one of those things our body needs, yet it does not produce any at all. It’s essential for bone health even as you age. Some great sources for calcium are almonds, yogurt, spinach, of of course milk. Making sure that we eat foods high in calcium is important, but we can’t get our true fix from our diet alone. When you take calcium, either in your orange juice or another fresh fruit juice, pair it with magnesium (which also helps with anxiety and chronic pain) to help digest.Not getting enough calcium can lead to osteoporosis, and most don’t know they have it until they break a bone. Doing this a few hours after breakfast just a couple times a week can make your body stronger in the long run.\r\n

Omega-3

\r\nThe great thing about omega-3 fatty acids is that they can come from both animal and plant sources, so there’s an option if you’re vegan. The list of diseases omega-3 is known to prevents is extensive, including heart disease, cancer, arthritis, stroke and memory loss. The fatty acids found in omega-3 are important to all normal functions of all tissues of the body. However, women especially have deficiencies of omega-3 so your intake could be dependent on how much you go out of your way to consume. That provides special attention. Since there aren’t many animal based foods you can eat besides fish to supplement (fish still wouldn’t be enough), try getting it from plant sources like edamame, flax seeds, and black beans.\r\n

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Taking preventative care of your body’s vitamin intake could make the difference at times when you need to count on your immune system to fight for you. How do you work these vital vitamins and minerals into your daily diet to strive towards a healthier you?

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Jasmine is a writer and the editor for Healthy You Now. When she's not finding ways to advocate for mental health awareness in her community, Jasmine keeps busy being an entrepreneur in the creative space.